25 HIGH PROTEIN PASTA SALAD RECIPES WITHOUT MEAT

Want a filling pasta salad without meat? These high protein vegetarian pasta salads get 20 to 28 grams of protein per serving from beans, lentils, eggs, cheese, tofu and edamame.

You don’t need chicken or meat to make pasta salad a real meal. Beans, lentils, eggs, cheese and tofu all add plenty of protein, and they hold up beautifully in the fridge.

For more meatless ideas, check out these high protein vegetarian meals.

Every recipe here is vegetarian and makes 4 servings, so they’re ideal for meal prep, potlucks and picnics.

If you love veggie-packed pasta salads, our grilled ratatouille pasta salad is another favorite.

There’s a protein chart below so you can pick the one that fits your goals.

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HIGH PROTEIN PASTA SALAD RECIPES WITHOUT MEAT

1. Greek Chickpea Pasta Salad (22g Protein)

Chickpeas, cucumber, tomatoes, olives and feta in a lemon oregano dressing. It’s a meatless pasta salad that actually keeps you full.

It tastes even better on day two, once the chickpeas have marinated.

Ingredients:

• 8 oz rotini
• 1 can (15 oz) chickpeas, rinsed
• 1 cup diced cucumber
• 1 cup cherry tomatoes
• 1/4 cup red onion
• 1/3 cup kalamata olives
• 3/4 cup crumbled feta
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano

Instructions:

1. Cook the pasta, rinse under cold water and drain.
2. Whisk the olive oil, lemon juice and oregano.
3. Toss the pasta with the chickpeas, vegetables, olives and feta.
4. Add the dressing and chill.

2. White Bean Pesto Pasta Salad (21g Protein)

Creamy cannellini beans, sun-dried tomatoes and artichokes tossed in basil pesto. Simple, fresh and full of plant protein.

Thin the pesto with a little lemon juice so it coats everything evenly.

Ingredients:

• 8 oz fusilli
• 1 can (15 oz) cannellini beans, rinsed
• 1/3 cup basil pesto
• 1 tbsp lemon juice
• 1/2 cup artichoke hearts, chopped
• 1/4 cup sun-dried tomatoes
• 1/2 cup grated parmesan

Instructions:

1. Cook the pasta, rinse and drain.
2. Stir the lemon juice into the pesto.
3. Toss everything together.
4. Top with extra parmesan.

3. Edamame Sesame Noodle Salad (24g Protein)

Cold noodles, edamame, crunchy veggies and a sesame soy dressing. A fresh change from creamy pasta salads.

Spaghetti, soba or rice noodles all work here.

Ingredients:

• 8 oz spaghetti or soba noodles
• 2 cups shelled edamame
• 1 cup shredded red cabbage
• 1 carrot, grated
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp honey
• 1 tbsp sesame seeds
• 2 green onions

Instructions:

1. Cook the noodles, rinse in cold water and drain.
2. Whisk the soy sauce, sesame oil, vinegar and honey.
3. Toss the noodles with the edamame, cabbage and carrot.
4. Top with sesame seeds and green onion.

4. Lentil Pasta Salad with Feta (25g Protein)

Cooked lentils, pasta, cucumber, tomatoes and feta in a red onion vinaigrette. Hearty, earthy and high in fiber.

Use canned lentils to make it in 15 minutes.

Ingredients:

• 8 oz small shells
• 1 1/2 cups cooked green lentils
• 1 cup cherry tomatoes
• 1 cup diced cucumber
• 1/4 cup red onion
• 3/4 cup crumbled feta
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp cumin

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the olive oil, lemon juice and cumin.
3. Toss the pasta, lentils, vegetables and feta with the dressing.
4. Chill before serving.

5. Black Bean Southwest Pasta Salad (22g Protein)

Black beans, corn, peppers and cilantro in a smoky lime dressing. Bright, colorful and great for potlucks.

Add diced avocado right before serving.

Ingredients:

• 8 oz rotini
• 1 can (15 oz) black beans, rinsed
• 1 cup corn
• 1 red bell pepper, diced
• 1/2 cup shredded cheddar
• 1/4 cup cilantro
• 3 tbsp olive oil
• 2 tbsp lime juice
• 1 tsp chili powder
• 1/2 tsp cumin

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the olive oil, lime juice and spices.
3. Toss everything together.
4. Chill and serve.

6. Greek Yogurt Egg Macaroni Salad (23g Protein)

Classic macaroni salad with chopped eggs and a Greek yogurt dressing. Creamy, tangy and lighter than the usual mayo version.

Sprinkle paprika on top so it looks like deviled eggs.

Ingredients:

• 8 oz elbow macaroni
• 6 hard boiled eggs, chopped
• 3/4 cup plain Greek yogurt
• 2 tbsp mayonnaise
• 1 tbsp yellow mustard
• 2 celery stalks, diced
• 2 tbsp chives
• 1/2 tsp paprika

Instructions:

1. Cook the macaroni, rinse and drain.
2. Mix the yogurt, mayo and mustard.
3. Fold in the pasta, eggs, celery and chives.
4. Sprinkle with paprika and chill.

7. Caprese Pasta Salad with Mozzarella Pearls (21g Protein)

Mozzarella pearls, tomatoes and basil with balsamic glaze. A classic for a reason.

Use plenty of mozzarella. It’s the main protein here.

Ingredients:

• 8 oz fusilli
• 12 oz mozzarella pearls
• 1 1/2 cups cherry tomatoes
• 1/4 cup sun-dried tomatoes
• Fresh basil
• 3 tbsp olive oil
• 2 tbsp balsamic glaze

Instructions:

1. Cook the pasta, rinse and drain.
2. Toss with the mozzarella, tomatoes and olive oil.
3. Season with salt and pepper.
4. Drizzle with balsamic glaze and add basil.

8. Crispy Tofu Peanut Noodle Salad (26g Protein)

Golden baked tofu over noodles and crunchy veggies with a creamy peanut dressing. A takeout-style lunch you can meal prep.

Press the tofu for 15 minutes before baking so it gets really crispy.

Ingredients:

• 8 oz spaghetti or rice noodles
• 14 oz extra firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tbsp honey
• 1 cup shredded cabbage
• 1 red bell pepper, sliced
• 2 tbsp chopped peanuts

Instructions:

1. Toss the tofu with cornstarch and bake at 425°F for 25 minutes.
2. Cook the noodles, rinse and drain.
3. Whisk the peanut butter, soy sauce, lime juice, honey and 2 tbsp warm water.
4. Toss everything together and top with peanuts.

9. Chickpea Pasta Mediterranean Salad (28g Protein)

Chickpea pasta doubles the protein, and Mediterranean veggies and feta keep it fresh.

Cook chickpea pasta a minute less than the package says so it holds its shape.

Ingredients:

• 8 oz chickpea pasta
• 1 cup cherry tomatoes
• 1 cup diced cucumber
• 1/2 cup roasted red peppers
• 1/3 cup kalamata olives
• 1/2 cup crumbled feta
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp oregano

Instructions:

1. Cook the pasta 1 minute less than directed, rinse and drain.
2. Whisk the olive oil, lemon juice and oregano.
3. Toss everything together.
4. Chill before serving.

10. Cottage Cheese Ranch Veggie Pasta Salad (24g Protein)

https://www.pinterest.com/pin/1039768632722751669

Blended cottage cheese ranch dressing with lots of crunchy vegetables. Creamy and very kid friendly.

Blend the cottage cheese until it’s completely smooth.

Ingredients:

• 8 oz rotini
• 2 cups cottage cheese
• 1 tbsp dry ranch seasoning
• 2 tbsp milk
• 1 cup broccoli florets
• 1 cup cherry tomatoes
• 1 carrot, grated
• 1/2 cup shredded cheddar

Instructions:

1. Cook the pasta, rinse and drain.
2. Blend the cottage cheese, ranch seasoning and milk.
3. Toss with the pasta, vegetables and cheddar.
4. Chill for 30 minutes.

11. Tuscan White Bean and Spinach Pasta Salad (21g Protein)

White beans, spinach and sun-dried tomatoes with garlic and parmesan. Warm or cold, it’s delicious.

Use the oil from the sun-dried tomato jar for extra flavor.

Ingredients:

• 8 oz orzo or small pasta
• 1 can (15 oz) cannellini beans, rinsed
• 3 cups baby spinach
• 1/3 cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1/2 cup grated parmesan
• 3 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. Cook the pasta, rinse and drain.
2. Warm the garlic in olive oil for 1 minute, then cool.
3. Toss with the pasta, beans, spinach, tomatoes and parmesan.
4. Add lemon juice and serve.

12. Halloumi Pasta Salad (25g Protein)

Golden pan-fried halloumi with grilled vegetables and a lemon herb dressing. Salty, squeaky and very satisfying.

Fry the halloumi right before serving. It firms up as it cools.

Ingredients:

• 8 oz penne
• 8 oz halloumi, sliced
• 1 zucchini, sliced and grilled
• 1 red bell pepper, grilled
• 1 cup cherry tomatoes
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp fresh mint

Instructions:

1. Cook the pasta, rinse and drain.
2. Pan fry the halloumi for 2 minutes per side.
3. Toss the pasta, vegetables, olive oil and lemon juice.
4. Top with halloumi and mint.

13. Three Bean Pasta Salad (22g Protein)

Kidney beans, chickpeas and green beans in a sweet and tangy vinaigrette. A potluck classic with pasta added.

Make it a day ahead so the beans soak up the dressing.

Ingredients:

• 8 oz rotini
• 1 can (15 oz) kidney beans, rinsed
• 1 can (15 oz) chickpeas, rinsed
• 1 cup green beans, blanched
• 1/4 cup red onion
• 1/3 cup apple cider vinegar
• 1/4 cup olive oil
• 2 tbsp sugar

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the vinegar, oil and sugar.
3. Toss everything together.
4. Chill for at least 2 hours.

14. Broccoli Cheddar Egg Pasta Salad (23g Protein)

Crunchy broccoli, sharp cheddar and hard boiled eggs in a light creamy dressing.

Cut the broccoli into tiny florets so it mixes in well.

Ingredients:

• 8 oz rotini
• 4 hard boiled eggs, chopped
• 2 cups small broccoli florets
• 1 cup sharp cheddar, cubed
• 1/2 cup Greek yogurt
• 2 tbsp mayonnaise
• 1 tbsp apple cider vinegar
• 2 tbsp dried cranberries

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the yogurt, mayo and vinegar.
3. Toss with the pasta, eggs, broccoli, cheddar and cranberries.
4. Chill before serving.

15. Lemon Ricotta Orzo Salad with Peas (20g Protein)

Creamy ricotta, sweet peas, lemon and mint with tiny orzo. Fresh and springy.

Dollop the ricotta on top instead of mixing it all in for a prettier look.

Ingredients:

• 1 1/2 cups dry orzo
• 1 cup ricotta
• 1 1/2 cups peas, thawed
• 1 lemon, zested and juiced
• 2 tbsp fresh mint
• 1/3 cup grated parmesan
• 2 tbsp olive oil

Instructions:

1. Cook the orzo, rinse and drain.
2. Mix the ricotta with lemon zest and half the juice.
3. Toss the orzo, peas, parmesan, olive oil and remaining lemon juice.
4. Top with ricotta and mint.

16. Red Lentil Pasta Salad with Roasted Veggies (27g Protein)

Red lentil pasta with roasted peppers, zucchini and red onion in a balsamic dressing. Naturally gluten free and high in protein.

Roast the vegetables the day before to save time.

Ingredients:

• 8 oz red lentil pasta
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 red onion, chopped
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1/2 cup crumbled feta
• Fresh basil

Instructions:

1. Roast the vegetables with 1 tbsp oil at 425°F for 20 minutes.
2. Cook the pasta, rinse and drain.
3. Whisk the remaining oil and balsamic.
4. Toss everything together and top with feta and basil.

17. Feta Chickpea Orzo Salad (22g Protein)

Orzo, chickpeas, cucumber and lots of feta with lemon and herbs. Light, fresh and lunchbox friendly.

Add a handful of chopped parsley and mint right before serving.

Ingredients:

• 1 1/2 cups dry orzo
• 1 can (15 oz) chickpeas, rinsed
• 1 cup diced cucumber
• 1 cup cherry tomatoes
• 3/4 cup crumbled feta
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1/4 cup parsley

Instructions:

1. Cook the orzo, rinse and drain.
2. Whisk the olive oil and lemon juice.
3. Toss everything together.
4. Chill before serving.

18. Edamame Pasta Salad with Lemon Tahini (25g Protein)

Edamame, asparagus and peas with a creamy lemon tahini dressing. Green, fresh and full of plant protein.

Thin the tahini with warm water until it’s pourable.

Ingredients:

• 8 oz penne
• 1 1/2 cups shelled edamame
• 1 bunch asparagus, chopped and blanched
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 clove garlic
• 3 to 4 tbsp warm water
• 2 tbsp sesame seeds

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the tahini, lemon juice, garlic and water.
3. Toss with the pasta, edamame and asparagus.
4. Top with sesame seeds.

19. Mexican Street Corn Pasta Salad with Black Beans (21g Protein)

https://www.pinterest.com/pin/89579480076326207

Charred corn, black beans, cotija and lime in a creamy chili dressing. All the elote flavor in a pasta salad.

Char the corn in a hot dry skillet for the best smoky flavor.

Ingredients:

• 8 oz small shells
• 2 cups corn, charred
• 1 can (15 oz) black beans, rinsed
• 1/2 cup crumbled cotija
• 1/2 cup Greek yogurt
• 2 tbsp mayonnaise
• 2 tbsp lime juice
• 1 tsp chili powder
• 1/4 cup cilantro

Instructions:

1. Cook the pasta, rinse and drain.
2. Mix the yogurt, mayo, lime juice and chili powder.
3. Toss with the pasta, corn, beans and cotija.
4. Top with cilantro.

20. Tofu Feta Greek Pasta Salad (24g Protein)

Marinated tofu cubes add plant protein to a classic Greek pasta salad with feta and olives.

Marinate the tofu in lemon, oregano and garlic for 30 minutes so it tastes like feta.

Ingredients:

• 8 oz rotini
• 8 oz extra firm tofu, cubed
• 1/4 cup lemon juice
• 1 tsp oregano
• 1 cup cucumber
• 1 cup cherry tomatoes
• 1/3 cup kalamata olives
• 1/2 cup crumbled feta
• 3 tbsp olive oil

Instructions:

1. Marinate the tofu in lemon juice, oregano and 1 tbsp oil.
2. Cook the pasta, rinse and drain.
3. Toss everything together with the remaining oil.
4. Chill before serving.

21. Pesto Pasta Salad with Hard Boiled Eggs (23g Protein)

Basil pesto pasta salad with halved boiled eggs, tomatoes and parmesan. Easy and filling.

Jammy 7 minute eggs look and taste amazing here.

Ingredients:

• 8 oz fusilli
• 5 hard boiled eggs, halved
• 1/3 cup basil pesto
• 1/2 cup grated parmesan
• 1 cup cherry tomatoes
• 1 cup baby arugula

Instructions:

1. Cook the pasta, rinse and drain.
2. Toss with the pesto, parmesan, tomatoes and arugula.
3. Top with the eggs.
4. Serve chilled.

22. Hummus Pasta Salad (20g Protein)

Hummus thinned with lemon makes a creamy, dairy free dressing for pasta, chickpeas and veggies.

Use a garlicky or roasted red pepper hummus for extra flavor.

Ingredients:

• 8 oz rotini
• 1/2 cup hummus
• 2 tbsp lemon juice
• 2 tbsp warm water
• 1 can (15 oz) chickpeas, rinsed
• 1 cup cucumber
• 1 cup cherry tomatoes
• 1/4 cup parsley

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the hummus, lemon juice and water.
3. Toss with the pasta, chickpeas and vegetables.
4. Top with parsley.

23. Spicy Peanut Edamame Pasta Salad (26g Protein)

Whole wheat noodles and edamame in a spicy peanut sauce with crunchy veggies.

Add sriracha a little at a time until it’s as hot as you like.

Ingredients:

• 8 oz whole wheat spaghetti
• 1 1/2 cups shelled edamame
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp sriracha
• 1 tbsp lime juice
• 1 tbsp honey
• 1 cup shredded carrots
• 2 tbsp chopped peanuts

Instructions:

1. Cook the noodles, rinse and drain.
2. Whisk the peanut butter, soy sauce, sriracha, lime juice, honey and 2 tbsp warm water.
3. Toss with the noodles, edamame and carrots.
4. Top with peanuts.

24. Protein Pasta Salad with Parmesan and Sun-Dried Tomatoes (27g Protein)

https://www.pinterest.com/pin/389350330281687339

High protein pasta, sun-dried tomatoes, spinach and plenty of parmesan. No mayo and very easy.

Look for pasta with at least 20g of protein per serving on the box.

Ingredients:

• 8 oz high protein pasta
• 1/2 cup sun-dried tomatoes, chopped
• 2 cups baby spinach
• 3/4 cup grated parmesan
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the oil, lemon juice and garlic.
3. Toss with the pasta, tomatoes, spinach and parmesan.
4. Serve chilled or at room temperature.

25. Buffalo Chickpea Pasta Salad (22g Protein)

Chickpeas tossed in buffalo sauce with celery, carrots and a cool ranch yogurt dressing. Spicy and satisfying.

Roast the buffalo chickpeas for 15 minutes for extra crunch.

Ingredients:

• 8 oz rotini
• 1 can (15 oz) chickpeas, rinsed
• 3 tbsp buffalo sauce
• 1/2 cup Greek yogurt
• 1 tsp dry ranch seasoning
• 2 celery stalks, diced
• 1 carrot, grated
• 2 green onions

Instructions:

1. Toss the chickpeas with buffalo sauce.
2. Cook the pasta, rinse and drain.
3. Mix the yogurt and ranch seasoning.
4. Toss everything together and serve.

Pick a bean salad and a creamy one for the week, and you’ll never miss the meat.